The FC Barcelona forward and rising star of the 2026 World Cup champions has, like most elite athletes, a very strict routine to base his game on. Schedules, meals, and training are tightly planned aspects to which the footballer devotes a large portion of his time, not only to play better but also to maintain the healthy body he must care for. At 25 years old, he has it very clear. And in an interview with El Hormiguero, he revealed what routine he follows to stay in shape. One of the most striking aspects is intermittent fasting.
This involves grouping meals into specific hours of the day and not eating anything during the remaining time. In Ferran Torres’ case, he goes about 18 hours without consuming food, a strategy that has completely transformed his performance during training sessions. The footballer explained in a completely natural way how he organizes his daily schedule: «I usually have dinner around seven-thirty or eight and nothing until two the next day.»
Although skipping breakfast may seem crazy to many people, the Barça player says his body has adapted perfectly and that he doesn’t feel hungry at all. In fact, he notes that he has far more energy this way. «Training on an empty stomach gives me more energy. With an empty stomach, I feel more energized. I’m not hungry. I don’t have the need.» This habit has worked so well that he has even convinced his teammate and close friend Pedri to try it as well. According to Ferran, at first Pedri «found it hard, but now he thanks me and feels more energetic.»
On the other hand, experts remind that this method doesn’t work the same for everyone. The personal trainer José Ruiz explained in an interview with THE OBJECTIVE that training without breakfast is no magical trick to lose fat. According to Ruiz, the key to being in shape depends on the total amount we eat and on maintaining good daily habits, not on a single isolated trick. Moreover, he warns that fasting may not be the best idea for sports that demand a lot of strength or intensity, as performance can drop. Therefore, his advice is clear: «My recommendation is that each person chooses based on their sensations, goals, and context. If you train better after breakfast, then have breakfast.»
The Sauna, the Cold Water, and the Exception on Match Days
Despite following such a strict and defined diet, Ferran Torres confessed that there is an exception in his routine: on match days the fasting is broken. When it’s time to get truly serious, the body needs more strength and extra carbohydrates, which is why Ferran does not hesitate for a second to eat well. «When there is a match, it’s our birthday», he admitted. To break the fast on those special occasions, both he and Pedri enjoy a hearty and very sweet breakfast: waffles loaded with white chocolate.
Training every day is quite tough, so it’s important to remember that the body also deserves rest to perform properly. Therefore, in addition to not eating in the mornings, Ferran Torres looks after his body with other tricks. One of his favorite habits is getting into the sauna and, right after, stepping into a cold-water tub that sits at around eight or nine degrees. The footballer himself acknowledges that the change is extremely harsh: «The heat-cold contrast is tough»… The body feels as if it’s been punched. However, he assures that it helps him start the day with energy: «Cold-water baths work very well for me in the mornings to energize me and start the day with energy.» While he is in there, he tries to control his breathing and meditate. But that’s not all, because at home he has also installed red light bulbs to sleep better. This light helps the body relax and know when it’s time to go to bed.
